171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

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May 31, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

TEACHING (10:00 - 15:00) 

WEIGHTED STRICT PULL-UP (15:00 - 27:00) 

With 12 minutes to work, we’re looking to get in at least 6-7 sets of 3, building in weight or difficulty 

REHEARSAL (27:00 - 30:00) 

STRATEGY + WOD (30:00 - 42:00) 

"D...

May 30, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 15:00)

MOBILITY (14:00 - 20:00) 

TEACHING (20:00 - 30:00) 

REHEARSAL (30:00 - 40:00) 

STRATEGY + WOD (40:00 - 55:00) 

"Yogi" 

For Time: 

150' Walking Lunge

150' Bear Crawl

30 Dumbbell Box Step-Ups 

100' Walking Lunge

100' Bear Crawl

20 Dumbbell Box...

May 29, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 20:00) 

PUSH JERK (20:00 - 35:00) 

15 minutes to build to heavy set of 3 push jerks 

REHEARSAL (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

 "Bel-Air" 

AMRAP 15:

40 Double Unders

20...

May 28, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

TEACHING (12:00 - 20:00) 

REHEARSAL (20:00 - 30:00) 

# STRATEGY + WOD (30:00 - 60:00) 

"Jelly Belly"

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Assault Bike

10-8-6-4-2: Deadlifts (275/185)

May 27, 2019

"MURPH"

For Time: 

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

May 24, 2019

"Joker"

For Time: 

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1:  Deadlifts (225/155)

May 23, 2019

"Family Feud"

Class Divides Into 2 Even Teams:

AMRAP 25:

50 Meter Sled Push (90/45)

100 Meter Wreck Bag Run (50/35)

200 Meter Run

May 22, 2019

Pause Front Squat

Heavy Double

Hang Squat Clean

Heavy Single

"Dirt Nap" 

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

May 20, 2019

"Hot Air" 

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

May 20, 2019

"Strict Nicole"

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

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December 13, 2019

December 10, 2019

December 9, 2019

December 6, 2019

December 3, 2019

December 2, 2019

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